1:00 rest
14 x 75 as follows-
1-4 @ 1:20, go drill-drill-kick by 25's (choice stroke, but only one stroke)
5-8 @ 1:20, go 50 breast drill-25 breast kick on back (drop feet down to start kick)
9-14 as odds/evens-
odds, swim strong/even free br3 or 4/2 @ 1:00 (or @ 1:10)
evens, swim back-breast-free by 25's @ 1:10 (or @ 1:20) desc 1-3 to fast
Check HR/out & back easy
14 x 50 @ 1:00 as follows (going 1/1, then 2/1, then 3/1 then 4/1)-
1, swim fast breast/free by 25's
1, kick w/bds- go max effort free/breaststroke by 25's (think "squeeze & glide" on 2nd 25)
2, swim fast breast/free by 25's
1 kick w/bds- max effort free/breaststroke by 25's
3/1
4/1
Check HR, then put fins on
With fins,
14 x 25 as follows (same 1/1, 2/1, 3/1, 4/1 as 50's above)-
1) max effort udk on stomach @ :40 (only one breath)
1) smooth dolph kick on side (still udk, still only one breast) @ 1:00
2) max effort udk on stomach @ :40 (only one breath)
1) smooth dolph kick on side (still udk, still only one breath) @ 1:00
3/1
4/1
Check HR, take fins off/50 easy
1:00 rest
18 x 100 in rounds of 3 as follows-
1, swim strong & even free br3 or 4/2 @ 1:20 (or @ 1:30)
2&3*, all kick w/bds desc 1-2 to max effort
*odd rounds (of 3, go 2-3 @ 1:40 kick free; even rds of 3 go IM kick @ 2:00)
No rest between rounds, check HR after every 3rd 100 (after 2nd 100 kick)
Warmdown a 250 before you get out- go odd 50's drill/even 50's kick on back. Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today. Get excited for the meet this weekend, start thinking about the events you're entered in so you're ready to RACE. Have a great day!
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